Running Information

Thoughts on summer running:

Don’t over do it when you start your summer running. Develop a routine, and stick with it. In the summer you want to build endurance. Start out doing runs you can easily do, as the summer progresses you can gradually run a little farther. Don’t worry too much about speed in the summer. Build endurance first. Find the joy in exercising and going for runs.

Weeks 1-3 : * Run 3 to 4 days a week (slow pace . . find joy in your running!)

• Run 20 – 40 minutes 

• Pace should be determined by how your body feels

• Do 2 sets of 10 – 15 push ups, and 2 sets of 20-40 crunches every time you run.

• Stretch after you run.

Weeks 4-7 : * Run 4 to 5 days a week

• Run 30 - 50 minutes 

• Run 6 - 12   :30 seconds to 1 minute sprints during your run (1 - 3 days a week)

• One day a week you should do a long run. About 15-20 mins longer than you normally run.

• Pace should be determined by how your body feels

• Do 3 sets of 15– 20 push ups, and 3 sets of 20-40 crunches every time you run.

• Stretch after you run.

Weeks 8-10 : * Run 4 to 5 days a week

• Run 35-60 minutes 

• Run 6 -12 : 30 second to 1 minute sprints during your run (1 - 3 days a week)

• One day a week you should do a long run. About 15-20 mins longer than you normally run.

• One day a week do a hilly run, where you pick up the pace on the hills. This run should be no more than 45 minutes.

• One day a week you should do one 20 minute pick-up at threshold pace (comfortably hard)

• Pace should be determined by how your body feels

• Do 3 sets of 20 – 30 push ups, and 2 sets of 20-40 crunches every time you run.

• Stretch after you run.